Strength
a) Box Squats – 6×3 @ 75%+, 1xME @ 70% (10+)
b) DB Pull-over (1 DB) – 5×10 (heavy)
—Superset a/b every 3:30. Use a box or stack plates that’s below parallel.
Conditioning
12 RFT w/ Partner (interval)
15 Russian KB Swings 100/70# (HEAVY!)
40 Double Unders
12/10 Cal Bike
WOD Notes: Goal is sub 1:30 each round, so that you finish under 18 minutes. KB Swings should be heavier than normal! Use the next KB weight up. If you normally use 44 go to 53. If you normally use 53 go to 70…etc. SPRINT the bike! Partner A does a full round while Partner B rests. Repeat pattern for 6 rounds each.
Assistance
a) Weighted Plank – 10 sets: 30 Sec on / 30 Sec off
b) Face Pulls – 4×15 (rope pulley)